What to expect

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

What is a typical Class?We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine elements of boot camp workouts, gymnastics (especially rings and floor work), olympic weightlifting, rowing, and running. Some workouts are done for time, others for maximum number of reps. Any way you slice it, you’ll be working hard!

The possibilities for fitness are endless: Monday, you could be doing push-ups, squats, and pull-ups. Tuesday, you could be doing box jumps, presses, and jump-rope. We have a huge number of exercises to choose from, so working out never becomes boring!

How does it work?CrossFit works because our brand of fitness is broad and inclusive. We refuse to specialize! There are Ten General Physical Skills we promote at CrossFit. They are:

1. Cardiovascular/respiratory endurance–The ability of body systems to gather, process, and deliver oxygen.2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.4. Flexibility–the ability to maximize the range of motion at a given joint.5. Power –The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.6. Speed– The ability to minimize the time cycle of a repeated movement.7. Coordination– The ability to combine several distinct movement patterns into a singular distinct movement.8. Agility– The ability to minimize transition time from one movement pattern to another.9. Balance– The ability to control the placement of the bodies center of gravity in relation to its support base.10. Accuracy– The ability to control movement in a given direction or at a given intensity.

Because of the focus on each of these skills, our athletes see significant improvements in their body composition, work capacity, health markers (BP, Cholesterol, etc.), and their ability to perform tasks in sport and their daily lives.

Is CrossFit right for me?

Anyone can excel at CrossFit. You won’t have to lift weights beyond your level or perform movements beyond your skill set. We pride ourselves on working with athletes of all different types and ability levels and making them better. At CrossFit Newton, you will succeed!